How to Do Gymnastic MIddle Splits

In gymnastics, doing the splits is a required skill. In competition, you can have all your tumbling stunts and jumps but if you don't have full splits in your routine, you will receive a penalty. The splits take persistence and patience not strength so anyone who is willing to stretch can achieve them. The middle splits, often seen in beam routines, also show up in floor exercise and on the uneven bars.

Difficulty: Moderate

Instructions

1. Begin by sitting in a straddle stretch on the mat. When stretching the middle splits during warm-up, go slowly. Even if you are very limber, your muscles need time to adjust.

2. Lean towards each leg and towards the middle, just as you would for a plain "V" sit. Gradually work your legs wider, stretching your torso to each leg as you increase the straddle.

3. Roll your hips forward when your legs are fully split, moving your body into vertical alignment. The correct position is with toes pointed and your knees forward. The inside of your feet should lie flat on the mat. This is also the position you will use on the beam, allowing your toes to grab the edge.

4. Straighten your back. Although some arch is necessary due to your hip alignment, an over-arched back will receive a penalty in gymnastic competition. Lift your torso tall and tuck in your stomach.

5. Allow a gymnastic teammate to lift one of your legs carefully when you're in a full middle split. This helps you stretch into an over-split, which is necessary when performing your splits during a jump.

Tips & Warnings

• Try stretching more often but not applying so much pressure that you're sore the next day. Instead of stretching once a day and forcing the split, stretch 3 times a day and use less pressure. Allow your muscles to warm up each time by proceeding slowly.
• Relax into your splits. When doing the splits is uncomfortable, just sit there and breathe deeply for a few minutes. Your muscles will eventually relax, allowing your legs to stretch further.
• Don't just drop down into the middle splits without a warm-up first. You could pull a muscle.

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[toriah27]

on 10/15/2009 Yeah, there are more exersises to do instead of these, if these are to advanced for how flexible you are. ust start of at the basic stuff if you cannot do this. Im even having troble on this, but im going to keep trying untill i get it. And alot of gymnastics stuff isnt safe. It's very easy to tear our muscles in activities to become more flexible. But when someone is pushing down on out backs or whatever, theres a limit of how hard they should be pushing. Very light pressure will help believe it or not. If you keep practicing, you will slowly see a change your flexibility. It took me a while for the splits.

[candii3babii3]

on 1/29/2009 Isz it safe to have someone push you down if your half way down? And, isz there an easier way to do this then those painful exercises no offense